3 Rounds of 4 x 50 m Fast
Three rounds of four fast 50s with short rest and an easy 100 between rounds, a simple way to start speed training in the pool.
- Duration
- 35 minestimated
- Distance
- 1,500 m
- Effort
- 40
- Level
- Beginner
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 300 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upEndurance Kick with board, easy | 50 m | 62-74% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Fast, long strokes | 50 m | 103-108% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 | RecoveryRecovery Easy freestyle | 100 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalVO2max Fast, long strokes | 50 m | 103-108% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 | RecoveryRecovery Easy freestyle | 100 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalVO2max Fast, long strokes | 50 m | 103-108% CSS pace |
| 7.2 | Rest | 20 s | |
| 8 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
This 1500 m session splits twelve fast 50s into three rounds of four. You swim each 50 at roughly your 200 m effort and rest 20 seconds at the wall. Between rounds an easy 100 brings the breathing back down before the next block starts. The warm-up includes four lengths of kick with a board to get the legs working.
Short repeats are a friendly format for speed work because each effort ends before the stroke falls apart. Focus on a strong catch and a steady kick through the whole 50, and finish each one to the wall instead of gliding in. If you cannot hold the pace in the third round, swim it a little easier and keep the form.
Suitable for swimmers who swim twice a week and can do 1200 m without stopping for long. Add a fourth round or shorten the rest to 15 seconds once the set feels comfortable.
Tips
- Breathe every two strokes on the fast 50s if that keeps your rhythm steady.
- Keep the first 50 of each round controlled and let the last one be clearly faster.
- Swim the easy 100s slow enough that you could chat at the end.
Good forPoolGeneral fitness
Season phaseBuildAny time